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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Jan 25 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1981 days ago) |
01252024(Time) Warm-up EMOM 9’ Min. 1: Spend 30/40” on a machine of your choice (roughly 50% effort) Min. 2: 10/12 Empty barbell Good Mornings Min. 3: 6-8 Inchworm Push-ups OR Walking Push-ups Min. 4: Spend 30/40” on a machine of your choice (roughly 60% effort) Min. 5: 10/12 KB Deadlift (you choose the load) Min. 6: 6-8 Down & Ups Min. 7: Spend 30/40” on a machine of your choice (roughly 70% effort) Min. 8: 10/12 KB Russian Swings (workout weight, if possible) Min. 9: 6-8 Burpees Skill Single Leg Dumbbell Deadlift 12-12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets. Conditioning 5 rounds for time of: 15 Kettlebell Swing (Russian)s, 70/53 lbs 15 Burpees |
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